Tuesday Workout of the Day

Every 3 min for 4 rounds:
A. Wtd dip @30X1 4-5 reps
+
EMOM for 18 min
odd – 1 muscle-up + 4 ring dips (or 1 CTB + 4 Dips or 1 Pull Up + 4 Dips)
even – 40m shuttle sprint
+
GH raises @20X1 8-10×4, rest 1 min